New addition to the FitWit family!

Here she is . . . Camilla Rose Guerrieri (named after our grandmothers). 7 lbs. 11 oz. - joined the family at 3:13 p.m. and promptly proceeded to knock out 2 push-up burpees. Pretty tough girl already. Erin did a fantastic job - labored less than 2 hours and no tabata squats were necessary.

Baby Zay now has a partner in crime - Baby Cam. God has truly blessed us again, and for that we're very thankful!

Dec. 18 - Sprint Workout

Great job on a wet track today. And Happy 45th B-Day, Trevor!

Workout:
400m
300m
200m
100m
200m
300m
400m

Glute & Core Circuit

Stretch

BREAKING NEWS!!!!!!!

FitWit Foundation on CNN!

FitWit Foundation on CNN!

Watch the video here!

Dec. 16 - The Dawn

Nice work today folks. Thank you for showing up to support The FitWit Foundation!

Dawn:

10 burpees

15 step-ups each leg

20 dips

25 squats

2 laps

As many rounds in 30 minutes

Then:

Slow push-up drill

1, 2, 3 . . . 10 with slow clap and hand pull down by shoulder blades

Dec. 12 - Last Day of Camp!

60 sec. assessments - Compare to Oct. 24.

Team Competition

Check off items on the list in any order, and compete against the other teams to be the first to finish.

1. Frisbee around the track – got to be 10 feet apart – if you drop it, everyone does 10 jumping jacks before proceeding. Must keep the same order all the way around the track.

2. Lunge relay course. Station one person at each cone. 1^st person lunges to cone 2 and high-fives 2^nd person who then lunges to cone 3 . . . and so on until you return 1^st person to starting cone.

3. Run 3 total miles – (12 laps)

4. Ladder Kettle bell high pulls up to 10. ½ team does 1, other ½ does 1. now we do 2, you do 2 . . . up to 10.

5. 4-man jump rope – 2 members will twirl the rope while the other 2 must complete 100 jumps at the same time.

6:00 AM	:60 assmt
Alicia C		37,54,53
Allison C		48,48,46
Aimee B		35,39,46
Andrea
Ann		25,30,40
Betsy
Bob
Brad
Brad H		40,44,44
Bryan W		52,62,57
Cassi		36,43,53
Catherine
Cotena
Courtney		35,* ,44
Cristine
Dawn R
Dawn S		24,58,50
Debra
Donna Paul
Doobie		42,47,42
Dori
Ed		82,71,30
Elizabeth
Felicia
Greg P		50,45,43
Greg S		58,56,54
Haley		41k,58,52
Heather P
Jackie		41,47,50
Jelena
Jenny
Jess
Jesse		47,56,52
Jessica		35,39,63
Jill
Johanna		34,30,50
John
Katrina
Kevin Rose
Kimberly
Lexi		8,30,42
Lisa B
Lori C		30,30,39
Luke
Mark		45,58,59
Marcy
Melissa
Mike
Nicole B.
Nikki		40,50,52
Pat
Rholanda
Richard
Ron
Scott
Shalya
Shannon		32,33,37
Sharda
Shelly
Stephanie
Susan
Tangela
Telly		72,80,60
Tim		56,40,50
Tina
Todd L
Tracy		37,47,58
Victoria C.		33,45,58
Victoria O.
Wes
7:00 AM
Aimee
Brandi
Brian S		37,36,39
Carla
Caroline
Deb
Dwight		42,64,37
Hallie F
Jason
Jennifer
John
Laura
Lyn
Maureen
Megan		37,58,53
Meredith		49,48,49
Michael
Muffy
Natalie
Neil		24,42,55
Rachael		45,58,41
Rebecca
Ruth		27,59,66
Scott H
Shale
Shelly
Stacy		45,57,60
Susan R		37,49,50
Susanne
Tori
Vicki
Wallace
Wendy
9:30
Amy
Ann
Gigi
Jamie
Jess
Jill		33,42,38
Nancy
Quinnie		46,45,45
Scott		33,33,49
Tina		20,26,42
Tori
6:00 PM
Allison
Amy		36,54,37
Anatol		38,45,40
Chris
Dona
James		43,51,49
Jen		45t/30k,62,63
Jess		47,56,55
Jill		40,49,38
Jim		41,37,50
Joe
John Y
Karen
Kate
Katherine W		60,51,59
Kelly		40,52,64
Kevin C		63,47,55
Kristie
Kristin		50,47,60
Kristy
Mariah		42,50,60
Mary		25,49,43
Matt		51,37,40
Melissa
Michelle B		49,65,60
Michelle S
Scott P		50,58,53
Selam		37,29,47
Tamara
Tanisha
Tonya		49,61,56
Warren		42,47,52

TKO (revised – 5 rounds) – score is total reps.

5 – 3 min. rounds (30 sec. Rest between rounds)

1. Burpees

2. Jump Rope (Double Unders – to get a single under comparable score, divide that number by 5)
3. 3 min. wall ball
4. Push-ups
5. 3 min. run (how many widths of the bball floor can you run?)

Compare scores to Nov. 18.

Partner Squat and Sprint competition – Team 1 vs. Team 2 (2 people on each team) Partner 1 does 8 widths touches and then Partner 2 does 8 width touches – Team 2 does as many squat jumps as possible until Team 1 completes the sprints. Switch roles to see which team had the most squat jumps.

Rematch – dips vs. lunge (down and back on a lunge)

Ab Work

6:00 AM TKO Alicia C 314 Allison C Aimee B 255 Andrea Ann 160 Betsy 263 Bob Brad 270 Brad H 320 Bryan W 301 Cassi Catherine Cotena Courtney 230 Cristine Dawn R Dawn S 255 Debra 142 Donna Paul Doobie 300 Dori Ed 412 Elizabeth 297 Felicia Greg P 240 Greg S 301 Haley Heather P Jackie Jelena 257* Jenny Jess 252* Jesse 215 Jessica 270 Jill 263 Johanna 250 John Katrina 215 Kevin Rose Kimberly Lexi *** Lisa B Lori C Luke Mark 251 Marcy Melissa Mike Nicole B. Nikki 203 Pat Rholanda Richard Ron Scott Shalya Shannon 201 Sharda Shelly Stephanie Susan Tangela Telly Tim 305 Tina Todd L Tracy Victoria C. 232mod Victoria O. Wes 7:00 AM Aimee Brandi Brian S 193 Carla Caroline Deb Dwight Hallie F Jason Jennifer John 375 Laura 230 Lyn Maureen Megan Meredith *** Michael Muffy Natalie Neil Rachael 262 Rebecca Ruth Scott H Shale Shelly Stacy 320 Susan R 253 Susanne 550 Tori Vicki Wallace Wendy 253 9:30 Amy Ann Gigi Jamie Jess Jill 471 Nancy Quinnie 273 Scott 415 Tina *** Tori 350 6:00 PM Allison 230 Amy 253 Anatol Chris Dona 315 James 196 Jen 299 Jess 339 Jill Jim Joe John Y 198 Karen 302 Kate Katherine W 316 Kelly 266 Kevin C 226 Kristie *** Kristin 265 Kristy Mariah 290 Mary 360 Matt Melissa Michelle B 280 Michelle S 251 Scott P Selam 223 Tamara Tanisha Tonya 322 Warren 192

Tomorrow - Indoors!

Tomorrow we'll hold camp inside the high school. Bring some clean and dry sneakers.

Homework

Workout:

Warm-up, then:

• Part 1: As many squats as you can do unbroken.
  
• Part 2: 200 sit-ups for time.
• Part 3: Tabata Running--8 rounds of 20 sec all out sprint followed by 10 sec complete rest. Try to cover the same distance in each round.

Dec. 9 - Fun in the park!

3 12-minute stations:

1. Wall Jumps - Situps - Wall Pushups

2. Cyclorama step circuit with side plank raises, supermans, spiderman planks

3. Hill shuttles with pushups and hand claps

Mini-camp

Mini-camp runs on Dec. 16, 18, 19 inside at Jackson.

Please post your name AND time slot if you are interested. Bring a $25 check made out to FitWit this week.

If we don't have enough interest from 7 am and 9:30, we may just hold the 6 am and 6 pm camps. Remember, this will all go to The FitWit Foundation.

Dec. 8 - Basic Run & Agility Course

“Basic” Run (Consider this our mile run for this camp.) Newbies did the mile run!

400m run followed by 30 squats, 25 situps, 20 pushups, 10 burpees

Repeat twice. Compare times to November 13.

50 pull-ups

Agility course with wall taps, skater jumps, bicep curls, lunges, side raises

6:00 AM	BASIC/MI
Alicia C
Allison C
Aimee B		9:10
Andrea		9:00
Ann	Mile	9:44
Betsy
Bob		8:37
Brad		9:09
Brad H
Bryan W		6:34
Cassi		8:47
Catherine
Cotena
Courtney	Mile	7:27
Cristine		10:17
Dawn R
Dawn S		8:40
Debra
Donna Paul
Doobie
Dori		11:23
Ed
Elizabeth		8:23
Felicia
Greg P
Greg S
Haley		9:17
Heather P
Jackie
Jelena
Jenny	Mile	9:31
Jess
Jesse
Jessica		8:49
Jill
Johanna		11:00
John		7:45
Katrina		8:08
Kevin Rose
Kimberly
Lexi		***
Lisa B
Lori C		10:29
Luke
Mark		7:47
Marcy
Melissa
Mike		9:36
Nicole B.
Nikki
Pat
Rholanda
Richard
Ron
Scott
Shalya
Shannon	Mile	10:55
Sharda
Shelly
Stephanie
Susan
Tangela
Telly		6:46
Tim
Tina
Todd L
Tracy
Victoria C.		10:47 mod
Victoria O.
Wes
7:00 AM
Aimee		7:18
Brandi
Brian S		13:53
Carla
Caroline
Deb		10:00
Dwight		9:04
Hallie F
Jason
Jennifer
John		7:11
Laura		10:19
Lyn
Maureen
Megan		9:17
Meredith		10:13
Michael
Muffy
Natalie
Neil
Rachael
Rebecca
Ruth
Scott H		8:35
Shale
Shelly
Stacy		8:22
Susan R		9:30
Susanne		9:51
Tori
Vicki
Wallace
Wendy		9:44
9:30
Amy
Ann
Gigi
Jamie
Jess
Jill		10:28
Nancy
Quinnie		11:09
Scott		13:06
Tina	Mile	10:07
Tori
6:00 PM
Allison
Amy	Mile	9:20
Anatol		10:19
Chris		12:21
Dona		8:17
James		8:57
Jen		7:41
Jess		8:22
Jill		8:32
Jim		11:30
Joe		10:04
John Y		10:20
Karen
Kate
Katherine W
Kelly		7:49
Kevin C		8:19
Kristie		8:43
Kristin
Kristy
Mariah
Mary		8:23
Matt
Melissa
Michelle B		8:46
Michelle S		9:36
Scott P		8:00
Selam	Mile	9:51
Tamara	Mile	10:55
Tanisha
Tonya		8:18
Warren	Mile	6:53